Is Walking Considered Zone 2 Cardio?
When I first began taking my running routine seriously, I believed that I had to push myself to the point of being breathless, sweaty, and with my heart racing after every run. However, I soon discovered that my runs could still be effective for my health and training by dialing back the intensity with zone 2 cardio. This realization changed everything for me and prompted me to question: Can simple walking also be considered zone 2 cardio? I delved into the topic.
Let’s start by discussing heart rate training, which is a method used to efficiently train your cardiovascular system during workouts, according to Jill Becker, a certified personal trainer and running coach. Heart rate training is typically divided into five zones based on percentages of your maximum heart rate.
When incorporating heart rate zone training into your routine, here’s a general breakdown of what each zone feels like: Zone 1 will feel very easy, while zone 5 requires maximum effort. Zone 2, the second heart rate zone, is described as your baseline level of cardio, with your heart rate at 60 to 70 percent of your maximum.
To determine your zone 2 range, you can use the formula: 220 – your age x 0.60 and 220 – your age x 0.70. You’ll know you’re in zone 2 when you’re exercising at a moderate intensity, able to hold a conversation without difficulty, and not sweating excessively.
Common forms of zone 2 cardio include cycling, rowing, swimming, using the elliptical or stairmaster, and jogging for those with advanced aerobic fitness. But does walking qualify as zone 2 cardio?
Yes, walking can indeed be considered zone 2 cardio for most individuals. To reach zone 2 while walking, you may need to increase the intensity by walking briskly or on an incline or hill. If you can comfortably converse while walking and are slightly exerting yourself, you’re likely in zone 2.
Zone 2 cardio is highly beneficial for improving cardiovascular fitness, especially for beginners, as it enhances heart and lung health. Even for regular exercisers, this zone is ideal for recovery days, allowing for continued development of aerobic endurance without taxing the body excessively.
Swimming or running in zone 2 is an ideal way to test your endurance while being gentle on your body and joints, allowing for quicker recovery. This lower-intensity zone also promotes fat burning more effectively than higher heart rate zones. Higher heart rate zones, such as zone 4 and zone 5, require tapping into the anaerobic threshold, leading to increased stress on the body and higher cortisol levels.
Engaging in higher-intensity cardio, especially without knowing underlying heart issues, can be risky. Therefore, it is recommended to train in zone 3 or 4 once or twice a week, with the majority of training in zone 1 or 2. Zone 2 training is crucial for improving heart rate variability and overall heart health. It builds a strong foundation for achieving endurance and speed in various activities.
To turn walking into a zone 2 workout, increase incline or speed gradually and try different terrains to elevate your heart rate. Pay attention to weather conditions, as walking in hot and humid climates can increase the intensity of your workout. Consider using a weighted vest to add challenge to your walks.
For optimal heart health, aim for 150 minutes of moderate-intensity exercise, such as zone 2 cardio, per week, as recommended by the American Heart Association and Centers for Disease Control and Prevention. Incorporating 30 minutes of zone 2 cardio five days a week can significantly benefit cardiovascular health.
Yu recommends dedicating 45 to 60 minutes to zone 2 training for your recovery workout, or opt for a 30-minute zone 2 session. If you primarily focus on weightlifting and not much on cardio, consider incorporating one or two days of zone 2 training into your routine. Yu suggests that you can perform zone 2 cardio through activities like walking, but adding variety with other forms such as elliptical, cycling, or stair stepper can enhance your overall health. According to Becker, trying different types of zone 2 cardio can engage your muscles in new ways, making your body more adaptable to various workouts. For beginners, Yu advises monitoring your effort level to ensure you are in zone 2, and recommends using a fitness tracking device to observe improvements in your heart rate over time. Understanding your heart rate zones and utilizing lower ones can be beneficial in the long run. Remember that even if a workout may not feel overly challenging, zone 2 training can have lasting benefits for your fitness journey.
